People with high cholesterol levels should be careful in choosing the right foods to eat. The reason is, eating a little bit of certain types of food can have a bad effect on cholesterol levels in the blood. Well, there are those who think that beef is a food that triggers high cholesterol, so many are hesitant to eat it. Is it true that eating beef causes higher cholesterol? Come on, see the full explanation below.
Can people with high cholesterol eat beef?
Almost everyone likes meat as the main menu, be it chicken, goat, or beef. One of the most favored by many people is beef.
Unfortunately, many think that eating beef is dangerous for people with high cholesterol. Is that true?
It is not completely right and wrong. Basically, all types of red meat, including beef, contain saturated fat. Well, excessive consumption of saturated fat can indeed increase cholesterol levels in the blood and increase the risk of heart disease.
In 100 grams of beef, there are about 12-42 grams of total fat and 78-94 mg of cholesterol. This figure is high when compared to chicken, which on average only contains 5 grams of total fat and 85 mg of cholesterol.
However, it is important to remember that each piece of beef can contain different levels of calories, fat, and cholesterol.
Although it contains high levels of fat and cholesterol, beef actually still has many benefits for the body, such as a source of protein, iron, and vitamins that the body needs. In other words, people with high cholesterol can still eat this menu as long as it is not excessive and consumes it in the right way.
Choose lean meats or those that contain the least amount of fat, such as:
- deep cut (tenderloin),
- sample (chuck),
- hamstrings (round), and
- waist (sirloin).
Avoid consuming beef in processed forms, such as sausages or smoked meats. The reason is, processed beef has been processed in such a way that the calorie, fat, and salt content is much higher.
For other safer alternatives, people with cholesterol should get protein intake from other meats, such as chicken and fish.
Tips for safe eating beef for people with high cholesterol
If you have high cholesterol but still want to enjoy beef, don't be discouraged. There are many tips that you can try at home so you can eat beef without sacrificing your health. Here are some tips for safe consumption.
1. Consumption of beef within reasonable limits
To stay safe eating red meat without worrying about a spike in cholesterol levels, you should not eat meat in excess.
According to the National Heart Foundation of Australia website, you should limit red meat consumption to a maximum of 1-3 times a week. In addition, 1 serving of red meat that you eat is recommended no more than 56-85 grams.
2. Cook the meat the right way
To lower the risk of high cholesterol from eating beef, cook it in a healthier way. When going to cook, make sure you have cut off the excess fat that is in the meat.
In addition, it is better to process red meat by boiling, grilling, or grilling the meat rather than frying it in oil.
If meat does have to be cooked in oil, try replacing regular cooking oil with an oil that is healthier for cholesterol, such as olive oil or sunflower oil.
However, keep using as little oil as possible to cook beef, for example by sauteing.
3. Avoid using too much coconut milk and salt
In Indonesia, it is commonplace to cook meat with the addition of coconut milk, such as rendang or gulai. Just imagining the taste can make your tongue sway. Unfortunately, for those of you who suffer from high cholesterol, it's time to limit eating beef with a mixture of coconut milk.
Also, it's a good idea to cook the beef without adding too much salt.
Salt does not have a direct effect on cholesterol levels. However, limiting salt intake can reduce your risk of heart disease, especially if you already have high cholesterol.
4. Eat meat with vegetables
The next tip is to combine the consumption of beef with vegetables. Basically, almost all vegetables do not contain cholesterol because the substance is mostly contained in meat and oil used for cooking.
You can choose vegetables such as spinach, eggplant, or kidney beans to be mixed with processed meats.
5. Balance with fiber intake
For those of you with high cholesterol who want to eat beef without guilt, don't forget to always fulfill your daily fiber intake.
Fiber can help reduce the absorption of cholesterol in the blood. Consuming 5-10 grams of fiber a day is also able to lower bad cholesterol levels in the body. For example, you can eat meat with brown rice, whole wheat bread, or eat cholesterol-lowering fruits for dessert.
It's okay to eat beef if you have high cholesterol as long as it's in reasonable portions and accompanied by proper cooking. It would be even better if you routinely implement a healthy lifestyle to lower cholesterol, such as by exercising and quitting smoking.
